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3 October 2019

3
Oct

3 October 2019

3 October 2019 

Warm-up:  3 Sets: 10 Calorie Air Bike, 10x Push up with rotation, 10x Bent over DB Row. 

Strength: Bench Press: 5×5 75% of 1 RM. Increase weight slightly from last week (about 2.5-5%). 

Stamina (don’t post on board): 5 Rounds, not for time: 20x alt. Arm deficit push up, 20x Supine BB row, 20x Med Ball V-Up. 

WOD: For Time:

  • 50x Slam Balls (30/20)
  • Block Run 
  • 50x Push up (Chest to Ground for everyone!)
  • Block Run 
  • 50x Ab Mat Sit ups (or 25 GHD Sit-ups)
  • Block Run 
  • 50x Air Squat (MUST Go BELOW Parallel)
  • Block Run

Cool Down: 10:00EMOM 20 Seconds Max Effort Bike, Rest 40 Seconds. 

 

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